Bethany’s Friday Farewell – Workout & Dinner. Join Bethany and Jason for their final MVMNT workout tomorrow. Workout with the whole group at 6pm. Dinner to follow (sweaty workout clothes a-okay). If you are planning to join us for dinner, we need a headcount ASAP. Please email ivy@mvmntgym.com or text your RSVP to 918.346.8253.

Level 3 Test – Your first mission is to sign up under the events tab on MindBody.

EVERY MVMNT MEMBER – You are required to sign up for class. If you don’t know what that means, have trouble logging in, etc., please contact ivy@mvmntgym.com or see me in person.

SIGN UP FOR EVERY CLASS YOU ATTEND IN ADVANCE. 

 

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill
15 Minutes
All Levels
Barbell Snatch Progression

Hold the barbell with a snatch-width hook grip.

Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition

Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch

Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Drop Snatch
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Strict Press
End at ~85%

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Strict Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Strict Press
30 second side plank L/R

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.

Conditioning

10 Minutes AMRAP

“Insurgent”

Levels 2-4

10 Clean and S2O
15 Wall Balls

L4 – 115/75
L3 – 95/65
L2 – 75/55 or Double KBs

The weight is light so I expect L3/4 to get through the C+J with mostly unbroken touch-and-go sets. Looking for 5+ rounds.

Levels 0/1
6/6 Single Kettlebell Clean and Push Press
12 Wall Balls